Sunday 2/15 (PM)
10 Swings / 4 Goblet Squats x 44
Ten rounds.
KB Clean-N-Press 6x44
Ten rounds.
KB Clean-N-Press 1x88
Five successful singles and a failure. Mostly push press, attempted one strict with each hand. Nailed the right, left only made it about halfway up. I am right handed so perhaps it shouldn’t be surprising, but when I strict press the right hand now feels like it’s almost a lock, while the left has that “will I get it?” feeling described earlier.
Monday 2/16 (AM)
KB Medley (24 Minutes)
4 Rounds of KB Swings 20x44
12 Rounds of KB Clean-N-Press 6x44
4 Rounds of KB Swings 15x53
4 Rounds of KB Clean-N-Press 6x53
Monday 2/16 (PM)
A1. KB Swing 10x44 / Goblet Squat 3x44
A2. Lat Pulldown 8x110 ===> 8x140
A3. Chest Press 8x110 ===> 8x140
Four rounds.
B1. KB Swing 15x88
B2. Lat Pulldown 8x150
B3. Chest Press 8x150
Four rounds.
KB Clean-N-Press 1x88
Six singles (three per hand).
[quote]ActivitiesGuy wrote:
Monday 2/9 (PM)
… Thanks Powerpuff. I’d have to do things differently if I were pursuing more serious goals. But this works beautifully as my every-day, no-need-for-a-gym, I-can-always-do-20-minutes-worth-of-something work. And they’re freaking fun to use, at least to me. A well executed KB snatch is like the perfect golf shot - it feels effortless. And the heavier presses with the 88 satisfy my primal need to hoist a heavy stone, or something like that.
Re: your interest in using KB’s, I think they have a good place in most any program, as long as they’re incorporated sensibly. They’re a great high-rep finisher or conditioning tool even for those who are not using them as a meat-and-potatoes part of their workout, but since you already are pretty darn advanced I am hesitant to suggest messing with success. I’d hate for you to throw KB’s in “just because” and detract from progress elsewhere!
Re: my GF, it is really wonderful. We are both very into “fitness” (we met at a yoga studio two years ago, have been dating for the last 15 months) and KB’s have been the perfect way for us to share that as the workouts are easily scalable once you amass a little collection of bells. She uses them as more of a twice-a-week supplement to running/yoga while I’m a high-frequency KB’er with a weekly yoga class and the occasional easy cardio. But it’s nice to meet in the middle there. And she LOVES the progress she’s made since adding KB’s into her routine.[/quote]
I worked them into my Delt day today and really appreciated the change. Just doing the basic two handed swings. Nothing fancy.
Set x 5
DB 15’s Seated rear delt flys x 20
KB 30 lb swings x 20
So total of 100 of each.
Really felt good and kept my heart rate humming along. Thanks. I think we need a couple of use at home, especially since my hubs can only get into the gym a couple of times a week. Much like your GF, this would be a nice supplement to his bike to and from work, walk in the evenings, hike on the weekend routine.
RE: your GF. Both being into fitness, at least being active and healthy is just perfect.
^depending on where you live, I give a sterling recommendation to Rogue Fitness (based in Columbus, OH) - their prices are pretty good and the bells are TOP NOTCH. They also keep shipping costs reasonable and (if you’re nearby) your order will be delivered next-day.
If you live too far from OH for the shipping cost to be palatable…
You can certainly search Craigslist or some other means of buying used sporting goods. There will be a few dozen people selling DB’s for every person that pops up selling a KB, but you’ll find one eventually.
I would not buy from a big chain like Dick’s Sporting Goods. They charge more for a 55 pounder than I paid to have an 88 from Rogue Fitness delivered to my doorstep. Buy from someplace that specializes in strength training, you’ll get a better piece of equipment for a better price.
If you have the means (and it really doesn’t require a fortune), I would encourage two bells, perhaps a 35 and a 53 pounder. I generally tell people that it sounds expensive, but that’s the cost of one fancy pair of running shoes or a month’s gym membership, and for that price you get an indestructible and everlasting piece of equipment that can give you a great workout all by itself, can be stored in one foot of space and used in about a five-by-five foot square, and can go on the road with you (both twojarslave and I have told stories of taking KB on beach vacations and camping trips to get some 20-30 minute workouts in
ALSO: you have kids…it’s funny, one of the reasons my GF and I are so bullish on KB’s is that when we are ready to start a family, they will make it possible to work out without arranging child care or “splitting” (OK, I go to the gym today, you go tomorrow, etc) or needing to go out for a run. I think your kids are a bit older but that’s a random side thought that’s popped into my head a few times when planning OUR future. I can put little Joey in his crib and KB away in the next room.
I recommend a 35 and a 53 because I expect that you might move past the 35 for two hand swings at some point; you can still use the 35 for warmups, one hand swings, and other goodies (TGU, snatches if you try them) while doing some heavier swings with the 53. An your hubby also may need the 53.
Tuesday 2/17 (AM)
KB Medley (20 Minutes)
4 rounds of swings 10x44 / goblet squat 4x44
4 rounds of 1-arm swings 15x44
4 rounds of swings 10x53 / goblet squat 2x53
4 rounds of clean-n-press 6x53
4 rounds of swings 15x88
[quote]ActivitiesGuy wrote:
^depending on where you live, I give a sterling recommendation to Rogue Fitness (based in Columbus, OH) - their prices are pretty good and the bells are TOP NOTCH. They also keep shipping costs reasonable and (if you’re nearby) your order will be delivered next-day.
If you live too far from OH for the shipping cost to be palatable…
You can certainly search Craigslist or some other means of buying used sporting goods. There will be a few dozen people selling DB’s for every person that pops up selling a KB, but you’ll find one eventually.
I would not buy from a big chain like Dick’s Sporting Goods. They charge more for a 55 pounder than I paid to have an 88 from Rogue Fitness delivered to my doorstep. Buy from someplace that specializes in strength training, you’ll get a better piece of equipment for a better price.
If you have the means (and it really doesn’t require a fortune), I would encourage two bells, perhaps a 35 and a 53 pounder. I generally tell people that it sounds expensive, but that’s the cost of one fancy pair of running shoes or a month’s gym membership, and for that price you get an indestructible and everlasting piece of equipment that can give you a great workout all by itself, can be stored in one foot of space and used in about a five-by-five foot square, and can go on the road with you (both twojarslave and I have told stories of taking KB on beach vacations and camping trips to get some 20-30 minute workouts in
ALSO: you have kids…it’s funny, one of the reasons my GF and I are so bullish on KB’s is that when we are ready to start a family, they will make it possible to work out without arranging child care or “splitting” (OK, I go to the gym today, you go tomorrow, etc) or needing to go out for a run. I think your kids are a bit older but that’s a random side thought that’s popped into my head a few times when planning OUR future. I can put little Joey in his crib and KB away in the next room.
I recommend a 35 and a 53 because I expect that you might move past the 35 for two hand swings at some point; you can still use the 35 for warmups, one hand swings, and other goodies (TGU, snatches if you try them) while doing some heavier swings with the 53. An your hubby also may need the 53.[/quote]
Yes, the flexibility aspect is great. A lot of options in a very small footprint at home. Thanks for the information. Very helpful.
Tuesday 2/17 (PM)
A1. KB Swing 15x88
A2. Lat Pulldown 8x110 ===>140
A3. Chest Press 8x110 ===> 140
Four rounds.
B1. KB Clean-N-Press 2x88
B2. Lat Pulldown 8x150
B3. Chest Press 8x150
Four rounds.
Wednesday 2/18 (AM)
KB Medley (24 Minutes)
4 sets of goblet squats (26, 35, 44, 53)
4 sets of 20x44 swings
4 sets of 15x53 swings
4 sets of 10x88 swings
6 sets of snatches (20x26, 10x35, 6x44)
2 sets of clean-n-presses (2x88)
Wow, nice press. Just saw the video (it wasn’t working the last couple times I looked.)
Wednesday 2/18 (PM)
A1. KB Swing 15x88
A2. Lat Pulldown 8x110 ===> 8x150
A3. Chest Press 8x110 ===> 8x180
Eight rounds.
B1. KB Clean-N-Press 2x88
Just once 
Thursday 2/19 (AM)
Warmed up with goblet squats, a few snatches, and a few sets of 10 swings and then…
KB Clean-N-Press 2x88
Ten rounds EMOM. Very pleased with how this went.
Thursday 2/19 (PM)
A1. KB Swing 12x88
A2. KB Clean-N-Press 1x88 (right hand)
A3. KB Clean-N-Press 1x88 (left hand)
Ten rounds.
Friday 2/20 (AM)
Spinning Bike (17 Minutes)
Had to be in for an early meeting so I got up at 5 AM and just did some easy cardio.
Friday 2/20 (PM)
A1. KB Swing 12x88
A2. Lat Pulldown 6x150
A3. Chest Press 6x150
Eight rounds.
KB Clean-N-Press 2x88
Seven rounds.
Saturday 2/21 (AM)
Bikram Yoga Class (90 Minutes)
Saturday 2/21 (PM)
KB Medley (20 Minutes)
Goblet Squat 10x26
Snatch 20x26
Goblet Squat 10x26
Snatch 20x26
Goblet Squat 5x35
Snatch 20x35
Goblet Squat 5x35
Snatch 20x35
Goblet Squat 5x44
Snatch 10x44
Goblet Squat 5x44
Snatch 10x44
Goblet Squat 5x53
Clean-N-Press 2x53
Goblet Squat 5x53
Clean-N-Press 2x53
Clean-N-Press 2x88 (seven times)
Sunday 2/22
KB Medley (30 Minutes)
Warmup:
10 Goblet Squats
10 Right-Hand Snatches
10 Left-Hand Snatches
Round 1 x 26
Round 2 x 35
Round 3 x 44
Round 4 x 53
Heavy Workout:
KB Clean-N-Press 2x88
Eighteen rounds (36 total reps)
Monday 2/23 (AM)
Spinning Bike (18 Minutes)
Monday 2/23 (PM)
KB Medley (25 Minutes)
Kind of a sloppy workout tonight. Started off well with some goblet squats and then tried an ill conceived clean and press ladder that I was really rushing through to stay on my EMOM schedule, eventually failing a press with the 88 more due to sloppy form than muscle failure.
The miss came pretty late in the workout but still cheesed me off. I re-grouped and did two more solid clean and presses with the 88 per hand, and then bagged it for the day. Those last few reps were solid and I was happy to end there.